It’s All in the Cooking: Omega-3 Fatty Acids are Good for Your Heart When Cooked Properly

It’s been known for some time that omega-3 fatty acids decrease the risk of heart disease, but no one has really known if one dietary source is better than another. For that reason, Lixin Meng, MS, a PhD candidate at the University of Hawaii at Manoa, designed a study to compare sources, types, amounts, and frequencies of omega-3 in diets, while taking into account gender and ethnic groups. The study was presented at the American Heart Association’s 2009 Scientific Sessions.

The American Heart Association website recommends “eating fish (particularly fatty fish) at least two times a week. Fish is a good source of protein and doesn’t have the high saturated fat that fatty meat products do. Fatty fish like mackerel, lake trout, herring, sardines, albacore tuna, and salmon are high in two kinds of omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).”

One of the most surprising findings by the University of Hawaii researchers was that cooking fish rich in omega-3 fatty acids with low-sodium soy sauce or tofu increases the benefits. It’s not so surprising that eating fried, salted, or dried fish is not as beneficial. In fact, the researchers went so far as to say that preparing the fish by some methods may actually be detrimental to your health. Baked or boiled fish was found to be the most heart-healthy.

Gender differences The study also revealed that the heart healthy benefits of eating foods rich in omega-3 fatty acids differ by gender and ethnicity. It is unclear if this is because of different methods of preparation, genetic differences, or hormonal factors.

The researchers found that omega-3 intake decreased the overall risk of death from heart disease in men. The study showed that men who consumed an average of 3.3 grams per day of omega-3 fatty acids had a 23 percent lower risk of death from heart disease than those who ate 0.8 grams daily. The trend was noted in mainly Caucasians, Japanese Americans, and Latinos, however, because the study included very few blacks or Hawaiians, so Meng cautioned that this result must be interpreted with care.

The researchers found that women who consumed omega-3 were healthier, but there was not a consistent difference between women who consumed a small amount and women who consumed a large amount. The researchers said, however, that salted and dried fish were definitely a risk factor in women. Using no more than 1.1 gram/day of shoyu (soy sauce) and teriyaki sauce was found to be acceptable for men, but women who used shoyu were more likely to die from heart disease. It could be because shoyu is high in sodium, which can elevate blood pressure, so the researchers emphasized that low-sodium soy sauce should be used.

Tofu Tofu (bean curd) was good for the heart in all ethnic groups. The researchers hypothesize d that women who get their omega-3s from shoyu and tofu that has other active ingredients, such as phytoestrogens, might be enjoying a more powerful heart-healthy effect than that from eating just omega-3s. But more research is needed to find out if this is true.

The researchers plan to continue their work, due to limitations of the first part of their study. They did not take into account possible dietary changes over time or whether participants might have changed their eating patterns after entering the study. They also did not factor in whether people were supplementing their diets with fish oil.

Lead researcher Meng said that continued research could help people understand how much fish they need to eat to protect their heart health and how to prepare it for maximum health benefits.

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Greetings from Nadia

A few facts about me in case you are new to my column and site.

My life in the diabetes community started at a young age as the secret keeper of my maternal and paternal Grandmothers. They both had type 2 diabetes and my days spent alone with them exposed me to their misunderstanding of how their diabetes really affected them. Eating candy bars, hiding the candy wrappers and smoking cigarettes seemed innocent enough to them. A decade later I married a type 1 person living with diabetes and experienced the full court of the diabetes spectrum with my type 2 family members and type 1 husband of almost 20 years.

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My grandmothers, the type 2 have struggled with their diabetes as long as I could remember. Later my mother followed in her mother’s footsteps. Sadly, my brother followed in my mother’s footsteps and experienced an early passing at the age of 53. My brother Jamal’s passing had the greatest impact on me. Probably because were the Irish twins; eleven months apart and his departure devastated me.

As I tell most people, diabetes is not a glamorous profession. Most people that work in the industry have a personal connection. This is why I am still here publishing after 26 years.

On the flip side of the coin, helping and inspiring people is my mission. I understand the daily challenges you face regardless of your education, IQ and economic circumstance. I am not a healthcare professional. Simply a lay person who has lived with a Type 1 and Type 2 family member who struggled with their disease. My former Type 1 husband was a role model in how to manage your diabetes, while my intelligent family members were role models on how an invisible disease can be misunderstood, devastating the quality of their life while leaving heart broken family members behind.

The perils of my experience have taught me to never judge anyone. As knowledgeable as I am, I also realize that I have no idea of the strings that pull at each person heart.

What I love about the diabetes community?

Once I meet someone and we share that we have a common experience; their diabetes and my life long experience as a care taker, we tend to have an instant bond. Think about it. How many people do you meet who you feel really get you right after your introduction? The conversations that follow tend to be very personal. Not a common experience with all strangers.

AskNadia Column

I started this column because where ever I go, people tend to ask me a lot of diabetes questions.

My answers are my opinions and it is not to be replaced by your healthcare professional’s opinion. The answers to your question in most cases will include research and other links to give you a borader perspective on your question.